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Everything You Need To Know
About Carbs - Good Carbs, Bad Carbs, and Low Carbs
By
Mike Geary Certified Nutrition Specialist, Certified Personal Trainer
It can get so confusing. With all the latest diet fads, it can be pretty
hard to tell what to believe nowadays regarding what to eat and what not to
eat, and the whole "good carbs," "bad carbs," and "low carbs" thing can
really get people all worked up. Let me help dispel some myths, give you the
facts, and even offer my own personal selections of good carbs.
Now, understand that I do NOT advocate for any drastic low carb diet.
Personally, however, I do think a lot of people fail to reach their weight
loss goals because they are eating far too many processes "bad" carbs.
Some examples are cereals,
In moderation, any of these can be fine. The problem, however, is overeating
any of these, even with the most grueling exercise routines, can make it
very difficult for you to loose any weight. Eating a steady diet consisting
of mainly carbs will mess with insulin and glucose levels, resulting in food
being more quickly stored as fat, and will even make you MORE hungry!
Did you notice that I haven't mentioned potatoes? Aside from obviously
avoiding greasy deep fried chips and fries, potatoes are far BETTER for you
than some fitness "experts" give them credit for.
So many other carbs that people belief to be good for you are nothing more
than just "empty calories" because they don't offer any significant
nutritional value. Fancy advertisements lure people into believing that
wholegrain foods are so much better for you, when in reality many of these
products are just as high in "bad" carbs (main ingredient being bleached
white flour), causing spikes in your blood glucose levels.
So, here's some practical advice that many individuals trying to shed some
excess pounds can surely benefit from.
First of all, decrease the amount of the carbohydrates that you eat from
grains, such as pastas, chips, rice, and cereals. Place emphasis on
consuming FAR GREATER quantities of fresh fruit, veggies, lean free-range
(no artificial growth hormones or steroids) eggs, meat, and dairy foods.
Second, replace as many of those "bad" carbs with "good" carbs from assorted
veggies, fresh fruit and berries - not from a can - and avoid excess juice,
which is loaded with sugar and stripped of fiber and other nutrients that
you get from the fruit itself.
Third, if you still feel the "need" to eat grains, try to get those highest
in fiber and other "good" carbs, with the most nutritional part of the grain
still intact - the bran and the germ. Rather than settling for just any kind
of oatmeal, make sure it has oat bran. Instead of white rice, use rice bran.
You can add these to your regular diet of salad, soup, yogurt, cottage
cheese and such, but be sure to look for gluten if you have allergies. By
eliminating the normal grains you might be consuming now, you will
significantly cut calories and unnecessary starch ("bad" carbs), and get the
most advantage from better choices of grains.
When eating grains, limiting them to just produce that grows naturally will
dramatically increase your success in your weight loss goals.
Fourth, you can replace the "empty calories" from the pastas, breads, and
cereals, and curb your hunger with such foods as protein-rich
naturally-raised meats and eggs, dairy, and even some fats like that found
in seeds, nuts, peanut butter, and avocados. The protein and fat found in
such sources is far better for you than "dead starch," will help curb your
hunger, and help to balance chemical levels like blood glucose, allowing for
some REAL progress in weight loss.
Here is one of by personal choices for "good" carbs because they are full of
fiber, minerals, vitamins, and antioxidants -
yams (sweet potatoes).
I recommend the orange ones rather than the white ones. Unfortunately, many
people don't know how to cook a yam any faster than a hour to an hour and a
half.
But here's a way to cook a delicious yam in only FIVE MINUTES! I'm NOT
talking about the microwave, either. (I'll address the reasons NEVER to cook
in a microwave in upcoming articles).
 I have found that cutting them into thin slices and placing them in a
covered pan is the fastest and most effective cooking method for quick and
tasty yams. With some extra virgin coconut oil (combats triglycerides), a
small amount of butter, and 3-4 tablespoons of water, they simmer up nicely
in just five minutes.
After they soften up a bit, try adding a sprinkle of cinnamon to taste.
Also, you can add a bit of Truvia for a healthier artificial sweetener to
sweeten them up a little more. Now, you've got yourself a nutritious and
scrumptious side dish to compliment any meal. With a salad or fresh
vegetable dish, you're now enjoying a fully nutritious, lean, "low" carb
meal!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Founder -
TruthAboutAbs.com
Sweating & Perspiration Problems during exercise
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